Fish Two O'clock Bayou Recipe

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Ingredients:

Serving

1/2 tsp salt
3/8 tsp cayenne pepper
1/4 tsp black pepper
1 lb white fish fillet, cut into about 4 pieces
4 tbsp unsalted butter
1/4 cup finely chopped onion
1/4 cup finely chopped celery
1/4 cup finely chopped green bell pepper
3/4 cup hot seafood stock
1 tbsp flour
1/2 cup finely chopped green onion, tops only

Directions:

Combine the salt, cayenne and black pepper. Take a rounded 1/2 teaspoon and sprinkle it over both sides of the fish. Let stand 1/2 hour. Reserve remaining salt and pepper mixture.
Heat the butter in a large skillet over high heat until it is half melted. Add onions, celery, bell peppers and the remaining salt and pepper mixture. Cook about 2 minutes, stirring occasionally.
Add the flour and 1/2 cup of the stock and stir until well blended. Reduce heat and simmer until liquid is almost evaporated, stirring frequently.
Stir in remaining stock. Add fish in a single layer and sprinkle green onions over the top. Cover and cook just until fish is cooked, about 5 minutes. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	311.89 Kcal (1306 kJ)
Calories from fat	171.41 Kcal
		% Daily Value*
Total Fat	19.05g	29%
Cholesterol	102.69mg	34%
Sodium	634.43mg	26%
Potassium	669.83mg	14%
Total Carbs	6.31g	2%
Sugars	1.91g	8%
Dietary Fiber	1.32g	5%
Protein	27.41g	55%
Vitamin C	18.7mg	31%
Vitamin A	0.6mg	20%
Iron	8.6mg	48%
Calcium	134.4mg	13%

Amount Per 100 g
Calories	107.64 Kcal (451 kJ)
Calories from fat	59.16 Kcal
		% Daily Value*
Total Fat	6.57g	29%
Cholesterol	35.44mg	34%
Sodium	218.96mg	26%
Potassium	231.17mg	14%
Total Carbs	2.18g	2%
Sugars	0.66g	8%
Dietary Fiber	0.46g	5%
Protein	9.46g	55%
Vitamin C	6.4mg	31%
Vitamin A	0.2mg	20%
Iron	3mg	48%
Calcium	46.4mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.6

Points
8

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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